Farewell...

As this will be my last blog, I will first say that blogging for The Poughkeepsie Journal has been a complete joy. It was a lot of fun, and I highly recommend it.

If you are interested in learning more about walking for fitness be sure to check out Walking.org at: walking.org. It’s a super informative website for both the novice and seasoned walker.

Ready to make a lifestyle change by eating better every day? Just spend a little time perusing Eating Well.com at: eatingwell.com. This is a nifty website for learning more about how easy it is to eat better while eating well.

I hope this blog has been fun, informative and helpful to you. I also hope you’ve found at least a few ideas that have made a positive impact on your life. Many thanks to the Poughkeepsie Journal for affording me the opportunity to share a few thoughts.

Farewell,
Marsha

- Warm Up & Cool Down

Warming up and stretching both before and after your walk is the only way to go. It's an important step not to be skipped, and it takes just five minutes or so. The goal is to stretch and warmup the same muscles that you'll use during your walk.

An easy way to warm up is to initially walk at a much slower pace for the first 5 minutes of the walk. Next stop and take five minutes to stretch your shoulders, back, neck, hips, chest, thighs, hamstrings and calves. After you’ve finished your walk, cool down by again walking for 5 minutes at a much slower pace. Follow up the completion of your walk with the same simple stretches you started the walk with, and your done!

Regular gentle stretching will afford you a lot more overall flexibility, and it will help in allowing full range of motion. Be sure to maintain each stretch for a count of 30 seconds in order to get the full benefit. If you've not been warming up and cooling down, try it today!

- Creative Walking?

Here’s an idea that may work for you. At the office, skip the elevator and take the stairs. Block out some time during lunch to walk up and down a few flights each day. Each week add another flight to your new creative walking routine. You'll be well on your way towards getting in more excercise on a regular basis. Regular exercise and eating well can take your mind off of worrying about your weight, give you a mental boost, and you’ll look better because you’ll feel better.

Studies show that you’ll even sleep better. Most of us weren’t raised to understand that exercise should be a regular part of everyday life. We get to change our minds and change our lifestyle by breaking old habits and replacing them with beneficial new ones.Walking is an ideal form of regular exercise because you can do it virtually anywhere, anytime and without any special equipment. Regardless of how busy your schedule is, and regardless of how many directions you’re being pulled in, keep working at finding time for some form of regular fitness activity. So skip the elevator at work and get walking!

- The 80 / 20 Concept

Have you tried the 80/20 concept? It simply means that if you can strive to eat better and wisely 80% of the time, then you are consistently eating well. That consistency is how you will continue to build on developing normal eating habits for yourself as well as those you prepare meals for. The 20% of the time you don't eat well will not outweigh the 80% of the time that you do!

Just around the corner is the time when many of us will start to prepare and enjoy traditional snacks, desserts and meals to celebrate halloween, Thanksgiving, Christmas and then the New Year. As of today and right into 2008, all of these events offer perfect times to try applying the 80/20 concept. Of course, even with the 80/20 concept, it's always ideal to have nothing to eat after 7pm. And so it goes, walking on a regular basis along with always choosing food wisely will make a huge difference as time goes by. Take it day by day and continue to strive.

- Six Meals Daily?

Did you know that a great way to avoid the junk food is to eat six times a day? Breakfast, lunch and dinner, then a mini-meal after each. If you do six a day, you’re more likely to eat better, eat less and free yourself of feeling ever feeling famished. Another tip? Try to make it a habit to stop eating after 7pm. You may not make it every night, but keep trying. Sip on herbal and/or sugar-free beverages to get you through the evening. Better yet, go for a walk or to the gym. Maybe sign up for an adult team sport that meets in the evenings.

If you absolutely have to have something, think vegetable salad with just a touch of dressing or a fruit salad, or a small portion of cheese on whole wheat bread, or a fruit smoothie. I'm sure you already know that eating late at night is the perfect way to pack on the pounds, right? It's counterproductive to say the least. So, aim for six wholeseome meals each day, and of course, keep walking.

- Are You Ready?

Ready to simultaneously get fit and lift your spirits? I’ve got a sure fire way to do so, and it will especially benefit your butt, thighs, hips, calves. Just bundle up and head outside! What a perfect day to be outside. The leaves are changing, the winds is blowing and the sun is shining! Taking the first step outside your door will be the most difficult part. The President's Council on Physical Fitness still recommends that adults get in 10,000 steps daily, but since this is not a realistic goal for many, it may be best for you to start with a goal of distance, not steps. For example to your child’s school, the library etc… and back.

Challenge yourself to walk at least 30 minutes four times a week. It’s a realistic goal for most, and if you can grab a buddy to join you, you‘ll be more likely to stay committed to sticking with it. Walking is an ideal non-impact way to burn fat, get a cardiovascular work out, and trim and tone the lower body muscles. I guarantee that regular walking along with eating wisely will lead to feeling more alert, lighter and better over all. Start your walking program today, and get hooked!

- Breakfast Ideas

Did you skip breakfast this morning? Today, there are lots of whole grain cereals to choose from, and if you can find one with around 9 grams of sugar per serving, you'll be on the right track. Just top your cereal bowl off with fresh fruit you'll have a wholesome breakfast that takes just minutes to prepare and enjoy.

- When the weather gets cooler (eventually, I'm sure...) I like to have oatmeal most every morning. Toss in a few raisins, apple slices, banana slices and cinnamon along with a splash of milk, you'll be good to go.

- About milk, if you're a whole milk drinker, see if 2% milk will do. For many 2% works for cereal, and only need the richness of whole milk for various hot beverages. Try some 2%, and I doubt you'll miss the whole.

- Frozen blueberries, strawberries, peaches and other fruits can be purchased from your local market, so be sure to add them to your shopping list and to your breakfast. Super quick breakfast? Try milk, banana, berries and/or peaches in a blender equals a wholesome breakfast that you can take with you when you're in a hurry!

Occasionally, French toast, bacon, eggs and the like is a fun way to indulge a little, but for the most part breakfast is best when it's light and wholesome. If you push away from the breakfast table feeling like you just had a Thanksgiving meal, you may want to think about some lighter breakfast choices.

I like flavor as much as the next person, but I'm also always experimenting with foods that offer natural flavor without too many additives. IYes, it takes a while for the taste buds to adjust, but they will adjust, so why not start eating better right now? These are steps in the right direction towards getting fit and eating better!

- Monthly Ayurveda 101 - Review

Ayurveda is an ancient philosophy of eating wisely that originated in India over 5,000 years ago. The definition of Ayurveda can be lengthy, and its theories regarding maintaining a balance between fitness and nutrition are unique and can seem complex.

However, my interpretation of Ayurveda is simply this: If you are willing to change your lifestyle by eating wisely (eating wholesome, whole foods) and doing a from of exercise on a regular basis, then you will naturally maintain a normal weight! There will never be a reason to diet, use diet pills, eat diet foods or to become consumed with always counting calories, fat grams or carbohydrates.

How does one change their lifestyle when it comes to food consumption? Along with regular exercise (I think walking is an excellent choice!) simply start consuming more and more unprocessed, whole foods along with natural herbs, spices, teas and roots. Eventually you'll be rid of cravings for salt, sugar and many processed, fat based foods.

With practice and a little knowledge, you'll soon learn to select foods that are wholesome and beneficial. Avoid getting caught up in the abundance of misinformation regarding food which is perpetuated by advertising and the media. Just keep eating well, and get moving!

- When It's Too Cold To Walk...

You’ve stuck with walking for fitness through the hottest days of summer, but now how do you make it through the coldest days of the approaching season? Ask any one who is fit and they’ll tell you one thing for sure. Getting and staying fit takes commitment, dedication and creative perseverance. Don’t care to be out of doors with the fast approaching cold days and nights? Don’t let the change of season distract you from the progress you’ve made.

If you know you’re unlikely to keep up with your outdoor walking, it may be time to consider doing your walking at a local gym or public fitness facility! From the very simple to the quite complex, this is where you may be pleasantly pleased to find dozens of treadmills, elliptical machines, stair steppers and mega-machines that will give you a terrific walking workout - and more! As a member you get to breeze into a perfectly air conditioned environment where you can choose to get your walking in via a good old-fashioned track, or various state of the art cutting edge exercise machines.

A Trainer can brief you on all you need to know about all exercise equipment that simulates walking. Be sure to have a Trainer or staff member not only recommend but also show you how to use the equipment. This orientation is usually complementary. Many fitness professionals will suggest that request instruction the first 3 - 4 times you attend the gym. The information may start to sound monotonous, but you’ll probably pick up something each time that you didn’t catch the time before. It’s important to thoroughly know how to operate any equipment you’ll be using. If I had a penny for every time I’ve seen someone misusing exercise equipment...

So, why not shop around for a fitness facility that may be right for you? Look into “deals” where the entire family may attend and/or where you can pay month to month. Investing in a gym/health club membership is a strategic way to stay committed to changing your lifestyle into one that involves being active and eating well!

- Eating Out? Eat Wisely.

Here’s a few tips that may help you stay on track when striving to eat well while eating out. First, everyone knows about visualizing an imaginary line down the middle of your dish once your pasta entrée arrives, right? Often a pasta entrée is actually as many as four servings, so pay attention to how much you mangia!

Ask for water as soon as your server shows up. Aim to drink the whole glass (or two if the glass is small) before your meal arrives. You’ll eat less and you’ll have a nice doggie bag lunch for the next day. Next? Lighten up on that bread basket! Place just two slices/pieces on your bread plate, and practice a little self restraint. Sip on that water and let the others at the table enjoy the rest of the bread. Once every crumb has been consumed, do your table a favor and don’t ask for a refill. You can't miss if you always start with a nice simple side salad. Choose a dresssing wisely, and have it on the side. The water a salad will help to fill you up, and you’ll consume less of your entrée. With the cooler weather around the bend, I prefer soups (non-creamy) they also do the trick.

Appetizers? If you must, and why not try to share it with at least one other person? For the main dish fish is always at the top of my recommendation list. Poultry comes in second and lean beef third. In a perfect world grilling is the way to go, but hey, if you can act on the bread, water and salad tips, why not loosen the reigns as to how the entrée is prepared?

After all, dinning out means enjoying the full restaurant experience, a big part of which is enjoying the food pretty much the way the chef entended it to be enjoyed. Even when you eat out it's all about modifying your lifestyle, not getting caught up in calorie counting. So, eat out, eat wisely, eat in Dutchess County and eat plenty of wholesome foods!

- Beat The Pangs!

As you start to work in more and more portion control you may experience what has been called “hunger pangs“. Otherwise known as hunger pains, I like to use the term pangs since your stomach does not actually start to hurt. It just starts to feel weird. Here's a simple explaination: http://www.madsci.org/posts/archives/1999-09/937872011.Gb.r.html.

This gnawing feeling in the pit of the stomach can make one feel the need to immediately insert food into ones mouth. Unfortunately, many lack the discipline to forego the not so wholesome foods and instead reach for processed and/or prepackaged foods. If care is not taken when managing hunger pangs, weight that has been lost can be quickly regained.

Understand that experiencing hunger pangs is perfectly normal. Until you get used to the wonderful new lifestyle you‘ve embarked upon, (using portion control, walking on a regular basis, eating more wholesome foods and less processed foods) it may be difficult to eliminate hunger pangs. They can, however, be easily managed by keeping your stomach fuller with light wholesome foods and pleanty of water. So fear not, here’s a few tips to to keep those pangs in check:

1 - Aim for eight cups of water each day. Unless your urine is pale yellow more often than not, you’re probably not getting enough water. Water fills you up (and cleans you out)!

2 - Don’t skip your mini-meals! Eating a little something light and wholesome every three hours will help a lot! Skip refined foods made with sugar or white flour. Check out my “Super Snacks” blog from June 30th, and my “Hungry Between Meals?“ blog from September 11th for loads of yummy wholesome mini-meal/snack food choices.

3 - Carry food around with you! It ain’t easy, but worth the effort. For starters, pack four pieces of fruit to take with you each morning and commit to eating all three before 5pm. Apple, orange banana and pear highly recommended.

I’ve said it before, and I’ll say it again,. Once you start, it becomes easy and also pleasure to know that you’re striving to change your lifestyle by getting fit and providing wholesome foods for you and your family. Keep up the good work, and get walking!

- Walk Wearing Fleece!

Ready to bundle up a bit for those chilly early morning and evening walks? It’s time to shake out the sweatshirts, jackets and overcoats! My favorite? Fleece! Fleece will not only get you through this September cooler weather, but it will keep you warm right through the down right COLD weather!

You can find a fleece jackets that are tailored, oversized, mid-thigh or waist length, waterproof, windproof, zip up or pull over, hooded or not, cinched waist, full figured, with or without pockets, and they come in every color under the sun! Be sure to look for fleece with Polypropylene: http://en.wikipedia.org/wiki/Polypropylene (scroll down to Practical Applications) as the inner layer. It’s breathable, water resistant and it wicks moisture away from the skin. This allows air to flow over the skin helping to prevent wetness.

Yes, fleece is thee perfect top layer for dressing in layers before you head out. As the weather changes you simply delayer or re-layer accordingly. You may as well pick up a matching fleece hat while you’re at it since we all know that 45% or so of body heat is lost via your noodle. Fleece gloves? Why not? Just like the jacket and hat, ideally they should be made of a water resistant and breathable material. Last but not least, investing in some polypropylene glove and sock liners to wick the moisture will only add to your comfort and insulation during the season.

So, bring on those chilly days and nights, and bring on the wind and rain!. Fleeced out from head to hand, you’re ready to take on whatever nature brings your way! Get your fleece, and get walking!

- Emotional Eating

Have you heard about those folks who head straight for the kitchen when they feel emotionally unsettled? Typically, they don’t grab an apple or ¼ cup of almonds, they reach for the potato chips, ice cream and Twinkies. Filling the belly with food won’t satisfy the emptiness in the soul. Learning to cope with what triggers emotional eating is the best way to work out of emotional eating.

If you tend to eat when you’re emotionally unsettled, try this. Sit down and write down what you’re feeling while simultaneously munching on that box of double chocolate fudge donuts. Yep, keep a spiral notebook in the kitchen. Promise yourself that until you’re able to work out of emotional eating, at least you’ll keep a record of what triggers it. I’m not saying to skip the teat - at least not a first. Also, don’t be concerned with feeling guilty about what or how much you’re eating. Just get into the habit of writing down your thoughts and feelings during that time.

So, when you feel the need to feed reach for that spiral notebook! Write down what you’re feeling at that moment and then read all of your previous entries. If you still want the not so wholesome foods, go for it. But I believe that by the time you write down what's currently bothering you and then read a few of your entries, you’ll have a good idea as to what triggers your emotional eating. Odds are you'll then have the "umph" to skip eating and go do something productive, or you'll at least choose a wholesome food.

This practice simply affords you the time to reason before you reach for food to feed your soul. You'll have a few moments in which to read about what has unsettled you, and thus consider ways to genuinely cope with your emotional issues. It helps towards making a lifestyle change to kick the emotional eating habit. If you try this, I’d like to hear about it!

- Dried Fruit

I like a few dried fruits, but personally I’d just as soon go for the hydrated bulky stuff more often than not. So, this is for all the folks who are thinking about getting into dried fruits and especially for those who have received a fruit hydrator as a gift and have not even opened the box!

Dried fruits make excellent wholesome treats to be enjoyed as a snack or as part of any meal. During the dehydration process the nutrients in the fruit become concentrated so you don’t miss out on any of the wholesome goodness. Once dried, you can freeze the fruit in portions and just take out what you need. Also, it will last for about a year with out refrigeration if you store it in an air-tight container at room temperature. A little soak in water prior to use will put a little juicyness back into it.

Be very, very sure to do your portion control research on dried fruit! While some feel that it’s an alternative to fresh fruit, keep in mind that it’s very concentrated and ideally it should be enjoyed sparingly since it's loaded with fructose: http://en.wikipedia.org/wiki/Fructose

How much fructose you consume with dried fruit depends on which type of fruit you have and how much. But, know that dried fruit has more fructose per serving over whole fruit simply because it's, yes I'll say it again - concentrated! Did you know that sulfur dioxide is often commercially used to keep many dried fruits from becoming discolored during the dehydration process? Many commercially dried fruits also have a lot of added white sugar to enhance the taste. As with all foods, be sure to read the nutrition labels before you buy.

When you dehydrate your fruit at home you’ll know that you’re getting the fruit, the whole fruit and nothing but the fruit. And doing so just may work for your family If you’re looking to break the habit of adding sugar or less than natural sweetners to your morning oatmeal, shredded wheat or whatever cereal. A little dried fruit on top can go a long way towards adding a lot of natural sweetness and flavor. Also, if your family simply has a tough time getting fruit into their diet, dried fruit may be the perfect way to get the nutrition value of many fruits into the belly via small infrequent sweet and chewy doses.

More scrumptious ways to add dry fruit to your meals? Add it to yogurt, ice cream, sorbet, salads and trail mix. Of course eating it alone works too! So, enjoy some dried fruit and be sure to get out there and get walking!

- Too Tired To Walk?

So you say you don’t seem to have the energy to walk, and even if you did have the energy you would probably be extremely tired afterwards, so what’s the point?

The point is that you should definitely get off the couch and get moving because walking at any pace for even short distances will actually help you feel more energized! If you’re not a regular walker, why not start with a leisurely stroll around your block? Or maybe stroll all the way stroll around one level of your local mall? Your not too old, your not too out of shape, you do have the time, and walking on a regular basis will help to regulate your appetite.

Keep it simple at first. Don‘t be concerned with how long it takes, just enjoy the idea that you’ve made a start! If you survive, (and I know you will!) why not try it again? If you can commit to taking a short walk every other day for a week, I promise you’ll feel more energized and ready to walk even further and more often! Down the road you may wish to look into getting a pedometer, some comfortable sneakers and a notebook to journal how great walking makes you feel. In the mean time, just start! Get walking!

- Walking In The Woods

While many folks are dreding the last few weeks (or days) of warm weather, I find the cooler mornings and evenings quite invigorating! The leaves are starting to change, and grabbing a light jacket or sweater before heading out the door will soon become a necessity. Walking on a regular basis in the cooler weather can be a pleasure, so read on and take notes!

The fall is an ideal time to grab your camera to take along for a refreshing walk. The changing colors of the leaves, the crispness in the air and the welcome scent of cozy fireplaces going strong. Want to shake things up a bit? Why not partake in a locally organized hike or walk?

Some exquisite carriage roads and footpaths await you right here in Poughkeepsie at Locust Grove, The Samuel Morse Historic Site: http://www.morsehistoricsite.org
Click on About the Trails. The grounds and gardens of Locust Grove guarantee that you’ll enjoy the visit, and trial maps guarantee that you can be adventurous with out getting lost!

If you would rather have someone to show you the way while in the woods, why not take a hike with the ADK's Mid-Hudson Chapter? The Adirondack Mountain Club hosts hikes that are open to the public, check out: http://www.midhudsonadk.org/OutingsSchedule.htm. Just scroll down to the Hiking Schedule.

Another group you might enjoy learning more about is the local AMC's New York Chapter. The Appalachian Mountain Club also invites the public to attend hikes that are lead by experienced and trained Hike Leaders: http://trips.outdoors.org/index.cfm/method/public.publicsearch.

You may have a strong urge to become a member of the ADK or AMC after reading about the wonderful things both of these groups are doing to support nature and wildlife! Either group will often charge a few dollars per hike, just contact the Hike Leader for more details. Be sure to ask about how difficult the hike will be, and double check as to what comfort items you should bring for yourself for the hike.

Whatever you decide to do as the cooler weather approaches, please don’t hibernate! It’s tempting to come home from work and cuddle up to the fireplace, but think of all the time and effort you've already put in to becoming more fit! Developing a lifestyle of being fit and eating well means taking things one day at a time. Today? Walk for an hour, then come home and make plans to get into the woods with the ADK, AMC and/or pay a visit to Locust Grove! Get walking!

- You're Number One

Sure, it’s a tradition to go out for a good meal and then gather around a cake to celebrate an anniversary, a birthday etc… You might say that we’ve been conditioned through the years to feel that food is the ideal reward for many accomplishments. Well, unless it is an anniversary etc.. why not break the habit of using food as reward? Buy a new outfit, take a trip, see a show and think of creative ways to reward the soul.

Skip situations where the focus is all about food. Nope, you don’t get to go unless you can handle it. You know that party or barbeque where you can’t seem to find a spot where some terribly delectable tempting dish is not? Just skip it. The girls are having a night out at Betty’s house for chatting and desserts? Skip that night, and maybe have your friends over the following week for an evening of herbal tea and sugar free cookies? Shake it up, break the rules and avoid situations that are not right for what you are striving to accomplish for yourself!

It's not cool to be able to say, "Gosh, I was so busy I totally forgot to eat breakfast/lunch/dinner". It's just plain silly. I can’t say enough how counterproductive it is to skip meals. Meal skippers are often overly hungry for the next meal and likely to overeat. Even a tiny breakfast (handful of blueberries, a graham cracker and some green tea?) will help you get through the morning until you either have lunch or dive into a mini-meal. Oh, a mini-meal is the wholesome small amount of food you eat between breakfast, lunch and dinner. Folks who don’t have mini-meals are often the ones who are always soooo hungry.

So, keep looking out for number one! Get walking!

- Hungry Between Meals?

Me too! Here’s a list (in no particular order) of wholesome and better “snack” food choices for kids and adults!

I dare you to be super efficient by preparing these treats ahead of time - well before you‘re starving and reaching for a candy bar or bag of chips! By making up zip-lock bags of wholesome snacks and having them available to grab and go you'll be practicing making a change in your lifestyle.


Processed sugary and salty snacks are pricey and have zip to offer as far as being nutritious. Stick with wholesome foods, and in no time you’ll not only have a smaller waistline, but you'll have a larger bank account as well!


- Any whole fruit
- Cherry tomatoes
- Carrots
- Celery
- Raisins
- Rice/corn cakes
- Fresh turkey, sliced
- Veggie burger
- Chicken cutlet, sliced
- Almonds
- Hard boiled egg
- Air popped pop corn (Smartpop brand is a good choice too)
- Low fat cheese stick
- Dried apple slices (General Mills makes a nice one)
- Low fat graham crackers
- Vanilla wafers (for that sweet tooth)
- Whole wheat bread/bagel/English muffin
- Whole wheat pretzels
- Cheerios

Mix and match them as you please, and think about adding soy butter, or low fat peanut butter to any of the breads. So if you’re hungry go ahead and have a mini-meal. Choose wisely from the list above and be sure to get walking!

- Nursery School

His lunch box contents went over very well, and our son had a terrific time at Nursery School! He was very excited to see his teacher and new friends. After racing down the hallway to his classroom (he knew exactly where it was from open house and visits), and once inside barely noticed that Dad and I were in the room! He was clearly in his element and ready to do some serious playing!

When I finally put the camcorder and camera down (I had been recording since he woke up that morning!) to give the little guy a final hug goodbye, I could not have been more pleased with how quickly this kid pulled away from me yelling, “Bye-bye, Mama!” He didn‘t even look back. Too busy discovering new toys and new friends, he felt safe, secure and knew his mama and dada would be back… My husband and I looked at each other and without saying a word, we gave each other a knowing smile because we knew we’d done good. This kid was going to have a blast at Nursery School.

That afternoon, we joined the other parents in the hallway of the school. The classroom door opened and our boy was the fourth one out. His very sleepy, very happy eyes told the story of a boy who had had a blast indeed. Nap time came a lot later that day, and it lasted a lot longer as well! Needless to say, he’s looking forward to spending many more happy days at school.

- Motivation

Sometimes it becomes challenging to stick with a walking program or routine. Most everyone has days when the last thing they care to do is any form of exercise! If you’re finding that you are walking less due to a variety of excuses, let’s go over some tips that may help inspire you to persevere and keep on walking.

If you have not already acquired a buddy to walk with you’re missing out on thee number one motivational resource! Friends keep their promises to their friends, and if friends promise to meet on a regular basis to walk - then everyone is very likely show up! It’s a pleasure to walk with others, and it’s a whole lot of fun! Ready for a new pair of walking sneakers? A few new CD’s? Maybe a new pair of leather dress boots for the Fall? Then why not make a short list of goodies you will allow yourself to buy only, only, only if you walk for one hour, three times a week for four weeks?

Everyday we all maintain somewhat of a regular schedule by factoring in time to accomplish miscellaneous items on our personal agenda each week. As a result, most of us get most of the to-do’s on our schedule done most of the time, and on time. It’s called time management, and if walking is your choice of regular exercise then Why not schedule in time to enjoy a regular walk? Why not considering walking to be just as important as the other items you need to accomplish each week? If you’re a goal oriented individual you may benefit from starting a walking log. Just jot down how many steps you would like to have accomplished by the end of each day or each week. You may enjoy the challenge of having to strive towards reaching your goals by the deadlines, and you get to find creative ways to get those steps in.


So, why not get motivated and get walking?!